CrossFit
5 rounds for time::
400m Run
3 Rope Climbs
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CrossFit Competitor
5 rounds for load:
1 Snatch + 1 Snatch Balance + 1 Overhead Squat
(rest as needed)
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes to bar
For total time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternate w/ partner)
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Weightlifting
Clean
80% 2×3
85% 2×2
90% 2×2
Clean Pull (based on your 1RM clean)
100% 2×3
+10kg 2×2
Front Squat
80% 2×3
90% 2×3
Tabata
Strict Press/Push Press
“Iron Sharpens Iron”
